The Bottom Line on Sodas – To Drink or Not To Drink?
Studies showing associations between soda intake and BMD can’t demonstrate a cause and effect relationship. They do raise questions worth further evaluation.Therefore, the question is, “To drink or not to drink soda?” It is unlikely that sodas have a significant impact on bones because of their ingredients. Any harm to bone health is most likely due to what sodas do not contain: important bone minerals like calcium.
Non-cola sodas do not appear to have any negative effect on bones – especially if they are diet sodas. The cola-type sodas generally contain caffeine that temporarily increases calcium loss in the urine, but has no effect on 24 hour losses.
Keeping adequately hydrated is an important component of good nutrition for just about every function of the body. If you are the type of person who just doesn’t like to drink enough water, adding a few diet sodas in your daily diet is unlikely to have negative effects on your bones. However, this assumes that the sodas are not displacing an adequate intake of foods, drinks, and/or dietary supplements that provide all the needed bone nutrients.
Sources
Heaney, Robert P. “Effects of Caffeine on Bone and the Calcium Economy.” Food and Chemical Toxicology 40 (2002): 1263-70.Heaney, Robert P. and Karen Rafferty. “Carbonated Beverages and Urinary Calcium Excretion.” American Journal of Clinical Nutrition 74 (2001): 343 - 347.
Tucker, Katherine L., et al. "Colas, but not Other Carbonated Beverages, Are Associated with Low Bone Mineral Density in Older Women: The Framingham Osteoporosis Study." American Journal of Clinical Nutrition 84 (2006): 936 - 942.
Milne, David B. and Forrest H. Nielsen. "The Interaction Between Dietary Fructose and Magnesium Adversely Affects Macromineral Homeostasis in Men." Journal of the American College of Nutrition 19 (2000): 31-7.